Men’s nutrition is often the subject of many myths and misconceptions, leading to choices that may not fully support optimal health. Whether it’s about protein intake, weight loss, or muscle gain, these myths can cloud the reality of what is truly beneficial. Here’s a breakdown of some popular myths, so you can make more informed choices for your body and health.
Myth 1: “Men need to eat as much protein as possible to build muscle”
Reality: While protein is crucial for muscle repair and growth, overloading on it won’t necessarily speed up muscle gains. The body can only use a certain amount of protein at a time, and excessive intake can strain organs like the kidneys and may lead to unwanted weight gain if not balanced with other nutrients.
The recommended daily protein intake varies depending on individual goals and activity levels. For active men aiming for muscle gain, around 1.6 to 2.2 grams of protein per kilogram of body weight is generally adequate. Rather than overloading on protein powders and meats, consider balanced meals that include lean proteins, complex carbohydrates, and healthy fats.
Myth 2: “Men don’t need to worry about their calcium intake”
Reality: Calcium is often associated with women’s health, but men need it just as much, especially for strong bones and teeth. Calcium is also crucial for nerve function, muscle contraction, and even blood clotting. Neglecting calcium intake can increase the risk of osteoporosis later in life.
For men, the recommended daily calcium intake is around 1,000 mg until age 70, after which it increases to 1,200 mg. Sources such as dairy products, leafy greens, almonds, and fortified plant milks can help meet these requirements.
Myth 3: “Cutting carbs is the best way to lose weight”
Reality: Carbohydrates have often been demonised in the world of dieting. While reducing refined carbs (like sugary snacks and white bread) can aid weight loss, cutting out carbs entirely isn’t necessary—and it can be counterproductive, particularly if you’re physically active.
Carbohydrates provide essential energy, especially for activities that require endurance, like running or weightlifting. Choosing complex carbohydrates, such as whole grains, vegetables, and legumes, supports sustained energy levels without the spikes and crashes associated with refined carbs.
Myth 4: “You can’t eat fat and stay fit”
Reality: Not all fats are created equal. While it’s wise to limit saturated and trans fats, healthy fats like those found in avocados, nuts, seeds, and oily fish play an essential role in brain function, hormone production, and heart health. For men, dietary fats are also essential for testosterone production.
The goal should be to incorporate healthy fats into a balanced diet rather than eliminating fats entirely. Around 20-35% of daily calorie intake from healthy fats is typically recommended to support overall well-being and fitness.
Myth 5: “Men only need to worry about calories, not micronutrients”
Reality: Focusing solely on calorie intake overlooks the importance of vitamins and minerals. Micronutrients, such as vitamins D, B12, magnesium, and zinc, are vital for energy production, immunity, and even mental health. Deficiencies can lead to fatigue, reduced muscle performance, and a weakened immune system.
For example, vitamin D, which is often low in those who spend a lot of time indoors, can affect everything from bone strength to mood stability. Eating a varied diet with a focus on nutrient-dense foods ensures that you get essential vitamins and minerals alongside calories.
Myth 6: “Skipping breakfast helps with weight loss”
Reality: Skipping breakfast is a common practice, particularly among those attempting intermittent fasting. While intermittent fasting can have benefits, the notion that skipping breakfast is automatically beneficial for weight loss doesn’t hold up for everyone.
For many, a balanced breakfast helps regulate blood sugar levels, providing energy and preventing overeating later in the day. If you find skipping breakfast impacts your energy levels or leads to binge-eating, it may be worth adopting a nutritious breakfast routine with a mix of protein, fibre, and healthy fats.
Myth 7: “Supplements can replace a balanced diet”
Reality: Supplements are useful for filling gaps in one’s diet, but they shouldn’t replace whole foods. Whole foods provide a complex mix of nutrients, fibre, and bioactive compounds that supplements can’t fully replicate.
For men, some of the most beneficial supplements are those that address common dietary gaps, like vitamin D, omega-3s, and magnesium. However, it’s essential to first focus on a diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. Supplements should be just that—a supplement, not a substitute.
Making informed nutrition choices can enhance overall well-being, muscle health, and energy levels.